Silencing of the Lambs at the Morg(ue). #RIP



The Morg: Humid, 60ish degrees with gloomy skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

*SSH x 20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Bobby Hurley’s x 20 IC
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC

YHC led PAX on a lil’ mosey down  the parking lot up to the Gazebo.  PAX spread out amongst the park benches and prepared to do:
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC

THA-THANG:  Partners
Part 1

>Mosey from gazebo via Indian Run

Part 2

PAX discovered the tractor tire awaiting them.

Mission: Flip tire to gazebo for starters

PAX, 1 by 1, flipped tire x1/ea then stepped left and sprinted to back of the line. Mode of transportation: (varied via dealer’s choice: lunge walk, jump squat, broad jump, SSH, goose step, imperial walker, hill billy, etc.).  Distance to move tire: 100 yards

Part 3

Upon reaching gazebo with tire:

YHC then led PAX on Indian Run

PAX ran, single file, through the parking lot until the PAX reached the gazebo

Upon reaching gazebo and joining the lonely tire…PAX flipped tire (100 yards) back to Startex; mode of transportation varied.

Part 4

PAX stretched hamstrings and groiners with a variation of parking lot sprints (N,S,E and W) until Mary


*Flutter Kicks x20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

9; Zima, Commie, Fleabag, Soulja Boy, Orange Julius, Green Monster, Wall Builder, O Positive (YHC) and FacePlant (FNG).


*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

1st visit to the Morg for YHC…and I loved it.  Morglians are grinders.  Zero Mumblechatter. YHC was impressed with their commitment.  Proud of Fleabag bringing his Pops as an FNG and Fleabag running his 1st 5K recently.  Well done, brother.  Rain and travel kept many in the fartsack.  YHC still working on creating beat-downs while recovering from janky wrist.  Groint has fully recovered and today was the 1st real test of his wrist/hand strength.

F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

If we can’t grasp this and recite it……we are just here…going through the motions. HC not to do that.


>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)


Popsicles. They can bring joy to our hearts or strike fear in them.


The scene actually started in my car as I was driving south on Raleigh-Millington and noticed pale flashes of lightening in the distance. I immediately entered into the five stages of grief:

  • Denial: “ There’s no way I’m seeing lightening right now!” Would’ve closed my eyes if I wasn’t driving. 😦
  • Bargaining: “Maybe it’ll go away. ‘Dear Lord God…. 🙏🏻
  • Depression: “Our workout is ruined! Everything is ruined! My life is ruined! How long O’ Lord…?” 😩
  • Acceptance: “Oh, hey! Nobody is saying anything about it on slack. Guess we gone workout in this lightening! 😅 😎

Not another word about it until Now. Probably shouldn’t have even mentioned it. Let’s get started.

PAX showed up this gloom to a pile of various instruments of torture in the center of what would become this morning’s circle of painful shenaniganery. CMUs. Dumbells of various sizes, elastic straps, etc.. “what the h3ll is all this?!” In due time my pets, in due time.





ISW (always) x10 IC

Daisey Pickers x15 IC

Lap around the parking lot x1 OYO (Bob Ross left us in the dust)

Cobains to Phat Pat for further humbling YHC by correcting me on not stating that the SSH would be IC. Oh BTW, Hey Gus PHP posted at the Morg this morning!


Among the instruments present this gloom was a handful of popsicle sticks which looked harmless. They weren’t. Each had written on it one of the following exercises:

  • Lap with CMU
  • Jump Squats
  • Monkey Humpers
  • CMU Curls
  • CMU Dips
  • Burpees (YHCs ole arch enemy)
  • Empty space between these two stations. Well it wasn’t actually empty. This is where Phat Pat sat doing CMU curls, stretches, and other questionable things (we’ll get to those in a min) and watching the rest of the PAX get smoked.
  • CMU Rows
  • CMU Squats (2 CMUs were used for this one but I think that was Handsy’s idea. Tclaps)
  • Alternating Shoulder Taps
  • Murkins
  • Dumbbell Overhead Press (15LB)
  • Mountain Climbers
  • Carolina Drydocks
  • CMU Durkins
  • High Knees
  • Dumbbell Baby Arm Circles (2.5lb) (That’s what Three Hugger was holding in the picture. Shoulda gone for the 15s. Now we look like sissies on the internet)
  • Dumbbell Shoulder Raises (8lb)
  • WW1 Situps

Here’s how it went. On YHC’s command the PAX with the CMU lap stick begins two laps around the circle while all other PAX begin AMRAP of their designated exercise. Upon reaching startex PAX running the CMU laps yells, from the diaphragm, “RUBBER NIPPLES” signaling all PAX to shift to the right and repeat. Once all PAX have completed each station the evolution is complete and everyone is regretting not fartsacking.

OK now you’re thinking “rubber nipples? Soulja Boy is either a genius or a madman”. Well it’s genius, really. I needed a random phrase that wouldn’t occur naturally in the rest of the mumblechatter causing everyone to prematurely stop working out and try to shift. That would RUIN EVERYTHING! Sorry for yelling. Shortly into the celebration, the phrase “rubber nipples” morphed into “rub yer nipples”. This, I think, was inspired by Phat Pat over in his corner rubbing his nipples. It really was kinda weird. There’s just something wrong with any scene where one man is performing “Susan Summers” with a smile while every other dude around him is mumbling and groaning. Slicnut was right. Morglians just aint right sometimes.

Anyway, that really sucked! How bout a short break, Q? Sure thing, gang. Two line indian run to Bartlett Blvd then back to startex during which we were greeted enthusiastically by some ladies who regularly workout at Freeman Park. I think they temporarily joined the line YHC wasn’t in but fell off the wagon well before arriving back at startex. Chicks.

Anyway, nice break. Rinse and repeat the whole popsicle stick thing. Second time seemed a lot harder. Not exactly sure why. The exercises were exactly the same. Finished just in time for a 30 sec count and 5 minutes of Mary.


Dealers choice. All exercise must be IC and led by the PAX that chose it.

  • WW1 Situps x20 IC – Zima
  • American Hammers x19 IC – Wall Builder (I know. 19?)
  • Peter Parkers x15 IC – Handsy
  • 1 min Plank OYO – Carport

19 PAX (no FNGs, 1 walking wounded) Soulja Boy (QIC), Tree Hugger, Cowbell, Bubblegum, Bottomless, Woodpecker, Fleabag, Orange Julius, Handsy, Granola, Jasmine, Zima, Bob Ross, Carport, Sleep Number, Phat Pat, Choker, Wall Builder, Slots


Cliff notes from a recent conversation between YHC and a friend I have had the privilege of discipleing over the past 1 ½ years regarding salvation and where the heart should lie in the matter:

Wrong approach to salvation: I accept Jesus into MY heart so that I can go to HEAVEN. For many people with this viewpoint the main focus tends to be on this life here on earth with a perspective of Heaven as merely a “happy ending to this life”.

This is a self/man centered view of salvation. It is the type of think that causes people to fall into the snare of prosperity gospels. it causes us to compare ourselves to others and buy into the lie that we aren’t good enough. It causes us, when we experience trial, to think that God is angry with us or has forsaken us. A lie that is especially untrue for those that are His.

Biblical approach to salvation: God changes my sinful heart so that I can love and trust Jesus, become more like Him, and be in His presence forever! Heaven is intentionally not mentioned. We do receive Heaven since we inherit the kingdom of God. But heaven comes with Jesus not the other way around! We need to know what the real treasure is.

Summary: Salvation is not primarily about us. The goal of salvation is not heaven, though it is promised to us. The goal of salvation is not an easier life, though it makes a life full of hardship bearable. The goal of salvation isn’t to fit into a club of people who seem to have it all together, though we do gain a new identity as a child of God among His church.

The goal of salvation is Jesus Christ and Him forever. We have to understand that heaven in all of its splendor holds no value if Jesus isn’t there. If we embrace that truth from Gods word then our entire worldview changes fundamentally and we begin to live our lives for His glory as we set our minds on the things above where Christ is.



Creeper van took off before warm-o-rama. Never the same without him/her/it.

It was awesome having Handsy, Bottomless, and Fleabag at the Morg this Gloom. Hope you guys got smoked. Looking forward to having you back!


None were made but should’ve mentioned the following:

  • O Positive on Q at the Morg Moday the 21st. go on ahead and HC. Dat dude don’t play around.
  • 2.0 workout at the Mothership Sunday the 20th.
  • Pay attention to F3 Memphis Ruck Club. Lots of great events coming up soon with great opportunities to prepare for Growruck. BTW start HCing for Growruck.

AMRAPalooza at The Morg

THE SCENE: 75 degrees and clear.  There seemed to be a sharp increase to approximately 120 degrees sometime around the 3rd or 4th exercise.

Words were spoken.


SSH x20 (10 IC, 10 silent). 

I had a punishment of 10 Burpees OYO all queued up if everybody didn’t finish together, but the PAX have been studying since the debacle at The Turd the week before last.  TCLAPS, Jasmine and OJ!

Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC

This morning we held The Morg’s first AMRAPalooza.  PAX were instructed to perform As Many Reps As Possible of each of the following exercises for 60 seconds.  AMRAP is a great way to reach muscle failure quickly, so I knew we would need a few breaks.  I am nothing if not generous; I allowed the PAX to rest between exercises by taking a mosey lap around the Creeper Van to get a refill on diesel fumes.

  • Bodybuilders
  • BBS
  • Burpees
  • Squat Jumps
  • Merkins
  • Squats
  • Werkins
  • Flutter Kicks
  • Crucible Merkins
  • WWI Situps
  • Alternating Shoulder Taps
  • Dan Taylors

The lap around the parking lot was 0.2 miles.  Time expired as we completed the Dan Taylors, so our total rest time was 11 laps/2.2 miles.

No separate Mary today; she was sprinkled throughout the AMRAPalooza.

15 PAX (0 FNG):  Bob Ross, Choker (QIC), Commie, Granola, Green Monster, Jasmine, Moana, Mr. Wonderful, Orange Julius, Sleep Number, Slots, Soulja Boy, Tree Hugger, Wall Builder, Zima

Irish Goodbye:  Creeper Van
Irish Hello: Slots

From this week’s QSource on Positive Habit Transfer:

“For a HIM to pass positive Habits he must be able to discern them from those that are negative or neutral. In other words, he must have a firm grasp on what he believes is Advantageous as opposed to what is not for both an individual and a Group. Goo Nation has difficulty doing this because its goal is universal Happiness rather than Group Advantage. To obtain Group Advantage, one must be able to separate individual tendencies that are Virtuous from those that are not. Then, one must be willing to advocate for Virtue. This is what F3 calls Correction, and it is centered on the HIM’s willingness to talk his own walk rather than succumb to cultural pressure not to judge, as that is the the high and mortal sin of Goo Nation.”

I don’t think this means to go out looking to be judgmental.  It means that when you are confronted with falsehood, have the conviction to speak up for what is right.  That is my charge to the PAX this week: be prepared to stand up for virtue even when it is not the popular thing to do.

TCLAPS to Granola and Sleep Number for completing AMRAPalooza with Rucks on.

Get on Slack.

Cones of TOURture

THE SCENE: Sun Rising Mid 60’s “PERFECT”


  1. I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can


  • SSHx20 IC
  • Mozey
  • Daisy Pickers x10 IC
  • Annies IC x 20 each side
  • Big Arm Circles x20 each way IC


Breakup in teams of two.

Goal combined total of 500 of the exercises below.

First partner does exercise while other runs to cone two (up incline) then broad jumps to cone three (after 250 was reached by most PAX switched to lunge walk) . Then sprints back to cone one (down incline). Once both partners have completed switch exercise. Keep total, flapjack.

  • Merkins
  • Big boy sit-ups
  • Squats
  • Mountain Climbers

Once Complete Pax lined up head to head.

  • Partnered Merkin Shoulder Taps x10 each arm
  • Bear Crawl Inch Worm x1*
  • Indian Run to Start X**


  • Back Plank 1 minute
  • Shoulder Blaster
    • Trampstamp 30x
    • Overhead Presses 30x
    • Thumbs Up Wide over Head 30x
    • Thumbs Down Wide below head 30x (completely exausted
  • Stazgazer 20 Count
  • Flutter Kick AMRAP 2 Mins
  • Hollywood Crunches x9***
  • ABC (Dealers Choice) Led by Big Al
  • Red Light – Green Light – Yellow Light led by Jasmine

13 PAX – Zero FNG – Choker, Jasmine, Green Monster, Orange Julius, Woodpecker, Cowbell, Bootheel, Part Timer, Boy Soulja Boy, Big Al, Sleep Number, Granola, Mr. Wonderful


Fullness of Time
Galatians 4:3-7
3 Even so we, when we were children, were in bondage under the elements of the world.
4 But when the fullness of the time had come, God sent forth His Son, born of a woman, born under the law,
5 to redeem those who were under the law, that we might receive the adoption as sons.

6 And because you are sons, God has sent forth the Spirit of His Son into your hearts, crying out,
“Abba, Father!”

7 Therefore you are no longer a slave but a son, and if a son, then an heir of God through Christ.

1. Pax Romana (lit Roman Peace) – Two centuries of declared peace by Caesar Augustus
2. Roman Roads promoted and encouraged the free travel especially throughout the Mediterranean area.
3. Common Language, Koine Greek
a. Koine was the language of the conquered rather than the conquerors, and so would not have been associated with imperialism and domination.

This was not a Last ditch effort
God had a plan from the beginning.

Just as a human father choses the time for his child to become an adult,
so the heavenly Father chose the time for the coming of Father chose the time for the coming of Christ to make provision for people’s transition from bondage under Law to spiritual sonship .[1]

Three Questions 

  1. How is the fullness of time being realized in your life?
  2. How has God uniquely gifted you and prepared you?
  3. How are you seeking His will in your life?


I am a big fan of partnered workouts. For someone who is new to fitness at all it offers a challenge to both those that are seasoned and people like me. Both are challenged according to their ability! The TOUR I wanted to take people on today was not one of distance but of the cones. Two very ruddy looking cones that caused pain. The pain of us getting better

I appreciate the opportunity to lead this great group of men. Some great HIM’s are being produced by this awesome thing called F3.



Tonight there is a meeting at Cafe Eclectic on N McLean at 6:30 for women who are interested in FiA. DM Phat Pat on FB or GroupMe, his M is leading this up!

Sunday, May 20, at 3pm, we’re doing a 2.0 workout (that’s kids – CHECK THE LEXICON) at Mothership. Mama’s Boy and O Positive will co-Q. The kids will have fun, and dads will get a workout. M’s are welcome to come watch (and laugh). It’s going to be a good time


[1] Donald K. Campbell, “Galatians,” ed. J. F. Walvoord and R. B. Zuck, The Bible Knowledge Commentary: An Exposition of the Scriptures (Wheaton, IL: Victor Books, 1985), 601.

*Wished I had done this one a couple more times it was fun.

**This has got to be the poorest executed indian run EVER. I presume it is due to the VQ…

***The VQ gave all he could at 9. I had originally planned 10… LAME

Destruction @ the Morg.


A beautiful 65 degree Monday morning with malice on its mind.


Standard warm welcome and disclaimer with a reiteration that I am no professional.


Nothing fancy here…… 20- SSH followed by 20ish Windmills. We finished warm-o-rama with a slow mosey around the parking lot.



Inspired by my trip to Vegas later this month, I decided to do some gambling on my first Q. Instead of gambling with money I do not have, I decided to gamble with the lives of the PAX in attendance. The game chosen…… “Deck of Destruction”.

Using a very well shuffled deck of cards, PAX drew a card from the top of the deck. (This was modified to me drawing for everyone to save time.) Each card had an assigned rep/movement associated with it.

  • All Jokers = Indian run around parking lot. (Unfortunately, the Joker did not show.)
  • All Aces = Bear crawl to cone about 120′ away. Crab walk back 120′.
  • The number on card = number of reps for the exercise. All face cards warranted 10 reps.
  • Spades = Squats
  • Clubs = Lunges
  • Diamonds = Merkins
  • Hearts = Burpees because who doesn’t love burpees!
  • If a 4 was drawn it resulted in a 30 second plank.
  • If a 3 was drawn it resulted in a 30 second Al Gore hold.
  • If a 2 was drawn it resulted in an exercise chosen by a selected PAX.



  • 0 Indian Runs
  • 240′ of bear crawls
  • 240′ of crab walks
  • ~ 100 squats
  • 100 < Lunges
  • ~ 100 Merkins
  • ~ 50 Burpees
  • 1 minute of plank
  • 1 minute of Al Gore
  • Jasmine dealt us a shoulder smoke.
  • Soldier Boy dealt us 10 Imperial Squat Walker.
  • Phat Pat saved us from another round of bear crawl/crab walk.
  • Dealer choice was another mosey around parking lot.




PAX  circled in the middle of the lot in between two cones. PAX held plank while one member sprinted to first cone and back-peddled  to second cone only to fall back in circle to resume plank. Next PAX up. Rinse & Repeat with Big Boy Sit Ups and American Hammers.


20 Pax on the pain train. No FNG’s. In attendance, Moana, Wall Builder, Choker, Woodpecker, Zima, Orange Julius, Bob Ross, Jasmine, Phat Pat, Carport, Tree Hugger, Commie, Part-Timer, Sleep Number, Soulja Boy, Granola, Green Monster, Big Al, Bad  Credit, and White Castle.


*Readers note* On the verge of merlot, I gave the circle of trust my best effort. Hopefully you will get something out of what I have written below.

Are you better today than you were yesterday? We have all heard that question before. Generally, our first action when we ask ourselves that question is we immediately think of terrestrial and tangible items. Items such as becoming bigger, faster, and stronger, excelling in our careers, making bank and driving range rovers, or becoming a scratch golfer.

But as Christians, what does that question mean to us? I believe our main job as Christians is to help lead people into a growing relationship with our Lord and Savior. How do we do this? By being better today than you were yesterday. Are we living our life in a manner that would make a non-believer take notice? You never know who you are talking to but someone is always watching you.

YHC brought up an incident where patience was lost in front of 2.0’s and it made him question “If he was better today than yesterday.”

In the fog of battle, YHC forgot give selected scripture. It comes from Mathew 5:16 “In the same way, let you light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”


Pray for Carport as one of his family members is going into surgery.

Jasmine on VQ Thursday. I am sure it will be entertaining.

Picnic at the Morg: Part 2

THE SCENE: Warm, dry and mild. Great for exercising. Joined up with a bunch of the PAX for preruck and early morning banter and Granola who was strapped with 2 ruck sacks and carrying 2 kettle bells. Halfway through (preruck) was pleasantly surprised with a celebrity guest appearance from Shoestring who promptly disappeared into the gloom to run who knows how many miles.

Began with O Positives usual reminder of the F3 Mission and finished with our disclaimer.

By this time we were joined by another celebrity guest with Cowbell. (Slots has dual citizenship and is considered by YHC to be a Morglian.) Was happy to see his intensity as always.

Choker was demanding a 500 word essay from all PAX who did not post at the Morg on Monday following our sad (but temporary) loss of the KoTB flag. Hope the power of an AOQ is not too intoxicating.

Mountain Climbers IC 12
Goof Balls IC 12

Phat Pat strolled in a few minutes late, hair and beard impeccable.

Burpees OYO 10
Slow Mosey around the Parking Lot.
(Bob Ross should have really run 2 laps)

Imperial Walkers IC 12
Hillbillies IC 12
Burpees OYO 10

Indian Run from Startex to the Pavillion.

Picnic table carries.
PAX divided into groups of 4 or 5 each to a table.

Tables were flipped upside down and carried down
Bartlett Blvd. (on the sidewalk) and through
the Parks current expansion area.

Main concern was safety (followed by park security giving us a lifelong ban for tampering with county property.)

PAX did great with the table carries though. YHC even had to convince Bootheel to take his rucker off first!

Exercises performed between carries:

Derkins IC 10
Carolina Dry Docks IC 10
Merkins IC 10 (Shoestring)
Shoulder Taps IC 15 (Choker)

Sprint from Pavilion to Startex.
PAX held plank until all-in.

The Dying Cockroach IC X 12
Red Light, Yellow Light, Green Light-a Slots special.
Big Boy Situps X 10 (White Castle because he said he is a Big Boy)
Flutter Crunches X 9 (Mr. Wonderful)

Shoulder Blasters led by Shoestring to finish us off.

30 overhead presses
30 arm raises with thumbs up
30 arm raises with thumbs down


Zima, Tree Hugger, Slots, Cowbell, Mr. Wonderful, Bob Ross, Phat Pat, Shoesting, Green Monster, Jasmine, Commie, Granola, Sleep Number, Part Timer, Cello, Bootheel, White Castle, Choker, Orange Julius.


Over the weekend YHC and the M traveled to Columbus, Ohio for a Bible conference. There were 6 hours on Saturday and another 4 on Sunday. I had a great time listening to exposes on the Word of God. When it came time to leave, we were not on the road for 15 minutes when another driver made me absolutely furious on the road. Inwardly, I was seething with anger.

Shortly thereafter, I was filled with a tremendously sick feeling. How can I call myself a Christian, spend a day and a half studying the Bible, listening to Godly sermons and then forget it all in a heated moment? It is not even logical, let alone Christian.

Proverbs 24:16 states that a just man will fall 7 times but riseth up again.

Several Scripture verses went through my mind as I attempted to rise up again.

Acts 13:22 states that David was a “Man after Gods own Heart.”

While it easy to see Davids Godly attributes we also know that he committed murder, adultery, deception, among other terrible sins.

God sees his children differently than how Man sees them.

James 2:13 says Mercy triumphs over judgement.

We, as humans, know our own failings, weaknesses, short-comings and faults. God sees us with all of these flaws and yet, we are still his children. Through his grace we can continue to rise from our fallings and learn lessons from our mistakes.

PAX thoroughly impressed YHC as usual. No matter what Zima says he does great…and then goes and works out 3 more times.

Prayer requests for White Castles shoulders as well as Green Monsters friend who is going through a particular tough time.

SOS opportunity May 5th after Mothership BC.

Pairadice at the Morg

    • Dry & way better than we deserved. YHC (Granola) on Q for the 6 (figuratively and literally, if you don’t count YHC) with thoughts and prayers for the Grow family at the Lair Convergence. YHC likes F3 pretty ok, but deeply respects F3 PAX everywhere–especially F3Memphis PAX. High Impact Men (HIM) inspire others to be better. Every PAX challenges and inspires YHC in different ways. Some PAX’s faithful defiance of Cantore invite YHC post regardless of the feels. Some PAX like Big Al & Slots push YHC to run faster than any reasonable person would expect from short corgy legs. Some PAX encourage YHC to nut up in more direct, less PG-13-worded ways. Bruce is one of those PAX. Also Gus. But let’s talk about Bruce for a moment. Bruce gets things done. He and Shoestring pulled off an AMAZING event this past weekend. It was silky smooth and an all around awesome time. If you missed it, let this be your warning. YHC doesn’t even like beer (cobains…) and had a fantastic time. Bruce EH’d YHC into GrowRuck05 AND a back-to-back GoRuck Tough + Light in January, and probably also BrewRuck. T-Claps to Bruce all around. When YHC heard about today’s convergence memorial workout for Eli Grow, it was a no-brainer-HHC (not a typo, folks). The Lair is faaaaaar (the furthest AO for YHC), but no big deal. Then I saw this in the main GroupMe chat (posted here for those who didn’t see it and “don’t scroll up”):

Per @Slots (Torrey Clark) request, I’m going to summarize why Monday (4/30) is so important to me…so bare with me as it will be lengthy:
I am the oldest of 4 brothers. My youngest brother, Eli Brock Grow (11 year difference), was a chunky, overweight kid growing up (similar to myself). We all grew up playing backyard football [me and my younger brother Grayson (9 year difference)] vs. my brother Luke (4 year difference) and Eli. Eli was always picked last and always wanted to QB but couldn’t throw worth a damn. We gave him a hard time all time, but we also pushed him past his limits physically. I got to be the leader of these 3. Working hard, never quitting. As I left the house, Eli had just started his training for football. He hit it hard, day in and day out. Every time I came home he was skinnier, more muscular. He started throwing 60 yard passes and out running all of us. He became starting QB his Junior year.

He was told he would never play even D3 ball. He landed a D2 scholarship to Mississippi College his senior year as a QB. At that point he was running a 4.4 40, squatting 500, benching 315. On April 30, 2016, my parents came to Memphis for my daughter’s 4th birthday in Collierville. Eli didn’t come. He wanted to stay and train. We were at Hueys in Collierville about 430 when my mom got a weird feeling. She texted my brother and he didn’t respond. We went about the day and they left to go home. My phone died that night. I remember it finally cutting it on about 10pm to see a text that Eli had died. Eli had been driving home from training that afternoon and got into a head on collision about 430 pm. He died on impact and his truck caught fire and burned for 30 minutes. My parents had no clue until they passed his truck on a tow truck on the way home. I will never forget that moment I received that text. His last message was “Never Take Anything For Granted”.

Eli found the Lord at an FCA camp his junior year and was constantly volunteering his time to helping others. He helped his offensive linemen train. Got up at 5 in the morning to train. Helped special needs kids. Gave what money he had to underprivileged kids to help them pay for their lunch.

Since then, we have run across multiple journals my brother kept up to the day of his passing. All kinds of messages he left for us and thoughts he had.

We run Eli Grow Legacy Foundation. Eli was into architecture and CAD and drew a building (athletic complex) that he wanted to come back and build one day. One that would serve underprivileged kids and their training in athletics. The foundation is set to build that building along with multiple scholarships to give away to kids. Our company logo is a tree he drew in his journal. All these things he left circle back to us and our relationship with him.

So….Monday is a memorial workout in his name. At 0530…similar to the times he would train. Serving the 3 F’s of F3 that he unknowingly followed as well. The workout we will be doing comes from his workout journal and will take place on the turf field and bleachers at The Lair. I will also be sharing words he left in his journal regarding the Lord, life, and multi-tasking (he was texting at the time of his accident….he even reflects that one day it would take his life).

I hope as many of you can make it as possible. Not for me, but for your brothers in the gloom.

YHC then saw some Morgolians weren’t going to be able to make the 50+ minute (each way!) journey. So, YHC was torn: Go to the memorial workout or hang back for the 6? Pro-tip (from GrowRuck05): When you don’t know what to do, get under the log. There was no “log” here, so the next principle applied: There’s no man more important than the 6. Reading Bruce’s summary of Eli’s life enforced this. So, not to make this all about YHC (but aren’t all BB’s kinda autobiographical?), but this was all a part of this morning’s scene. The Morg was not open for KotB numbers, the Morg was open for the 6. We’ll close the Morg on rare occasion, but it seemed right to leave it open today to free up a delegation of Morgolian travelers and to cover the 6. It was an honor to Q this morning.

    • Two dice were rolled at the same time: The count die and an exercise die.
    • After the number of prescribed exercises were completed, the dice were passed to the PAX on the left to be rolled again.
    • Despite YHC’s ethnically ambiguous visage, YHC is not a math whiz and cannot provide statistical data like Rabbit did for his Deck of Death, but for simplicity’s sake, here’s a key to the workout:
      • Strikethrough = didn’t roll, or if rolled wasn’t memorable
      • Regular text = rolled once, probably
      • Bold = rolled waaay too many times
6x IC
10x IC
14x IC
18x IC
Move – Dealer determines Mode of Transport (MoT) and destination. Could mosey around the parking lot and back to STARTEX (like YHC chose) or bear crawl to the pavilion and back (like Carport chose). It’s whatever. The 6 would roll the dice next.
Dealer’s Choice (or re-roll)
Arm Circles (reverse halfway through)
High Knees
Butt Kickers
Dealer’s Choice (or re-roll)
Bodybuillders Burpees Groiners
Tuck Jumps Imperial Squat Walkers Surrenders
Carolina Dry Docks Spider Merkins Plank jack w/Merkin
Mahktar N’Diaye Plank Mountain Climbers
SSH Lunges Cross Jacks
Dealer’s Choice: Merkins Dealer’s Choice: 6x IC picnic table shrugs Dealer’s Choice
American Hammers
Shoulder Taps
Plank Toe Taps
Lil’ Baby Flutter Crunches
Dealer’s Choice (or re-roll)
    • Ruck (4 PAX + 1 Cujo): BAM!, Mr. Wonderful, Orange Julius, & Granola.
    • BC (7 PAX, 0 FNGs): Mr. Wonderful, Orange Julius, Sleep Number, Carport, Soulja Boy, Jasmine, & Granola.
    • “We may throw the dice, but the LORD determines how they fall.”
      ~ Proverbs 16:33 (NLT)

      • SkyQ responsible for today’s workout.
      • Rolled several of the same exercises; didn’t roll any of other exercises.
      • Dice are impartial.
      • Fair does not mean same/equal.
      • God treats us better than we deserve.
      • Only God in His wisdom and mercy knows why he takes some HIM home like Eli but leaves others.
    • Please read today’s Convergence BB.
    • 7 PAX got better today and farted around as dice were rolled and rotated in/out.
    • T-Claps to
      • Orange Julius’ dealer’s choice decision to have each PAX call a 30 count while holding plank.
      • Mr. Wonderful’s ~12 = 1 Mountain Climber cadence on a 18x IC roll. #NOTWonderful
    • This suggests the workout was too easy for the Morgolians. Next time, either the count dice reps will be increased or the exercise dice will be supersetted.
    • Brief coffeeteria with the PAX afterwards at the usual Monday coffeeteria spot.
    • Check out the Eli Grow Foundation website.
    • Follow F3MemphisRuckClub on social media and be ready for the next monthly ruck challenge.
    • Get your mind (and gear) right for GrowRuck12 in Memphis, September 21-23.
    • Pancho’s Ruck May 19. If this link doesn’t work for you, it means you need to join the F3Memphis Ruck Club Facebook page and then HC for it.

Noodle Arms in a Monsoon

Rain. Loooooots of rain. Not too cold. But hard to get warm.

8 HIM (1 FNG) denied the Fartsack and showed up with Coupons to be Romped Like A Hurricane. Others were missed dearly, but not forgotten. #MorgLife



CMU Curls IC x100 (Surprise!) T-Claps to Granola for suspecting this
SSH IC x30
Deep Squats IC x15
Wide Arm Circles IC x10
Reverse Reverse! IC x10

It’s gonna be an arm day boys…

YHC noticed during the Warm-O-Rama that a modification would be in order. We did not have enough CMU’s to complete the original workout, and Morg Warrior Granola was injured from his dumbness (you can ask him about it).  But a good Q always has a backup plan (or can make one up)!

Four Court Fun
Mosey to the Tennis Court and partner up. Use the two Tennis Courts to create four stations each with a different exercise. Keep a combined total going between the two partners and Flapjack as needed. While Partner 1 performs the exercise, Partner 2 performs SSH.

Station 1) 50 Partner Derkins
Station 2) 50 CMU Front Squats w/ Overhead Press
Station 3) 100 Tricep Dips on the CMU
Station 4) 100 CMU Curls

Once complete, assume resting position until All In (more SSH’s). If you get bored of SSH’s then join Moana for a little 80’s Richard Simmons Routine!

Mosey three spaces around the outside of the two Tennis Courts to complete the next station. Repeat until the Circuit is complete.

OP Rinse and ReBeatdown! (Perform the circuit again)

Mosey back to Startex with Coupons, and circle up.

Keep the core tight for this Mary exercise….

CMU Curls IC x50! (Surprise?)

8 PAX, 1 FNG (Commie!) on a wonderful, rainy day.

May is coming up and has 31 days. I exhorted the PAX to consider reading 1 chapter of Proverbs for each day in the month of May. Proverbs was written so we might, “Know wisdom and instruction… to receive instruction in wise dealing, in righteousness, justice, and equity; to give prudence to the simple, knowledge and discretion to the youth…” (Pr. 1:2-4).

You can also use Proverbs as means of meditating on God’s Word and prayer. If you read something that you’re lacking in, then turn it into a prayer for God to sanctify you.

Shoutout to Moana who didn’t let me skip naming our FNG (whoopsie!)
Shoutout to Commie who had a broken Granola and so did all of the things
Shoutout to Green Monster for EHing a FNG into a PhP Q in a Monsoon!

Things…. they are a happening

Soggy Monday at the Morg

THE SCENE:  Short weather while rain. Lots of water!


Disclaimer was disclaimed


15x IC Side Straddle Hops
15x IC Cotton Pickers
10x IC Big Arm Circles Each Side
15x IC Windmills


9 Exercises that stay the same for each revolution. The reps change each revolution.

Revolution #1

20x Single Count Squats
20 Count Squat Hold
5x Single Count Jump Squats
20x Single Count Merkin
20 Count Merkin Hold
5x Single Count Power Merkin
20x Lunges 2=1
20 Count Deep Lunge Hold
5x Jump Lunges 2=1

Revolution #2

30x Single Count Squats
30 Count Squat Hold
10x Single Count Jump Squats
30x Single Count Merkin
30 Count Merkin Hold
10x Single Count Power Merkin
30x Lunges 2=1
30 Count Deep Lunge Hold
10x Jump Lunges 2=1

Revolution #3

15x Single Count Squats
15 Count Squat Hold
5x Single Count Jump Squats
15x Single Count Merkin
15 Count Merkin Hold
5x Single Count Power Merkin
15x Lunges 2=1
15 Count Deep Lunge Hold
5x Jump Lunges 2=1


15x IC Ankle Touches
15x IC Pickle Pounders
10x IC Little Baby Flutter Crunches

Dealers Choice:

10x IC Big Boy Sit-ups (White Castle)
10x IC Rosalitas (Sleep Number)
10x IC J-Lo’s (Woodpecker)


15 PAX = Orange Julius, Woodpecker, Green Monster, Jasmine, Soulja Boy, Bob Ross, White Castle, Wall Builder, Sleep Number, Tree Hugger, Granola, Part Timer, Moana, Zima, Phat Pat


Titus 2:2 Older men are to be sober-minded, dignified, self-controlled, sound in faith, in love, and in steadfastness.

Challenge was issued to the PAX to avoid mediocrity in the church and you spiritual walk. Referenced a sermon from Voddie Baucham on the text above. The link below is an excerpt from the sermon. Enjoy.

Voddie Baucham: The Mediocrity of Christian Men in America




I am sure there were some but I dont know.

The Price We Pay for Greatness (an Homage to the KotB Flag)

THE SCENE: The weather was calm. Temperature a mild 47 degrees. The excitement was thick yet fork tender. 16 PAX showed up hungry for victory. Their appetites would soon be satisfied.



*       SSH x20 IC
*       Large Arm Circles x10 IC / reverse
*       ISW x15 IC (YHC’s personal fav)
*       Daisy Pickers x10 IC


The shovel Flag was placed at near end of the field and the KotB flag at the far end. This geographically short distance would soon prove to be a physiological mile. The PAX partnered up at the shovel flag for moral support and encouragement only. The pleasure of sharing the workload was not afforded this gloom.

*       Overhead Press w/ coupon x1
*       Coupon Row x1
*       Squat w/ coupon x1
*       Violently hurl your coupon as far as you can in the direction of the KotB flag. Advance to it’s landing spot.
*       Repeat circuit, adding an additional rep of all three exercises to each successive circuit, and launching coupon in the same direction each time until the KotB flag is reached.
*       Once a team has completed the task collect your coupons and fall in with a remaining team. All PAX WILL finish together.

Halfway through this nonsensical event YHC was serenaded with the sweet and satisfying sounds grown men in glorious pain as we made our way down the sweat soaked field toward the greatness of the KotB colors. The sensation felt by YHC was like biting into a York peppermint patty. Tree hugger must have been getting pretty gassed near the end when he modified down by breaking his CMU in half. Good thinking.

Pt. 2:
PAX on their sixes in a circle, shoulder to shoulder, facing outward, holding coupon. Starting with the PAX on YHC’s right every other PAX discard their coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

Cobains to Granola for bringing the world’s largest CMU to this morning’s shenanigans.

On the flip side, Zima had the bright idea to perform an overhead press every time Granolas ridiculous CMU came around to him and the rest of the PAX observable by YHC quickly followed suit. It hurt. A lot.

One impromptu lap around the lot to kill a few minutes. This is where YHC learned that Bob Ross was a STUNNING runner. Seriously. He was like… like a beautiful gazelle. It was quite breathtaking. Tclaps, Bob Ross.

Dealers Choice. Each exercise was required to be led IC by the PAX called on by the Q starting with…
– Big Boi situps – Bad Credit
– Makhtar N’Diayes – Zima
– LBFC – Bob Ross
– Freddie Mercury – Moana

16 PAX. No FNGs. Soulja Boy on Q; Slots; Galaxy; Bubblegum; Moana; Tree Hugger; Bob Ross; Sleep Number; Choker; Woodpecker; Jasmine; Bad Credit; Orange Julius; Zima; Granola; Mr. Wonderfull


In ministering to my M lately, YHC has come to learn a lot on the area of Christian suffering as well as patience on the part of the one ministering.

It is part of God’s plan that we experience suffering and trials of various kinds. Especially those who are called to be His. Scripture is full of detailed accounts of godly men who experience deep real suffering.
– King David
– Paul
– Jesus

Why is our suffering part of God’s plan?

– Heb 2:10; 5:8-9 Our master and savior’s obedience was made perfect through suffering.
– Much in the same way our obedience is more substantial and meaningful in times when we have denied ourselves and persevered trials with our hearts set on the joy of Gods promises in doing so. That experience for us is one of God’s mediums to bring about our sanctification. Rom 5:3-5

– Because the real goal of salvation is for us to become more Christ like, then If Christ’s obedience was made perfect through suffering and Christians experience suffering, then it stands to reason (Rom 5:3-5) that, in our suffering, our obedience will also made perfect one day since we are being made more and more into the image of Christ.
– The implications are HUGE. This means that our suffering is doing something eternally significant for us. 2cor 4:16-18

– I was struggling with the decision of whether or not to share this with the PAX this morning, not knowing if it would really be of encouragement to anyone. I decided in favor because, lately, we have had several of our own experience significant suffering in heartache, loss of loved ones, sickness and injury, and most significantly, if we are followers of Christ we will inevitably experience persecution for His namesake.
– these are things that ought to be on the forefront of our hearts and minds as we bear one another’s burdens within F3, our families, the church, and in our communities.

Super pumped to see Bubblegum back.
Kotters to Galaxy.
Good to see you as always, creeper van.

– This Saturday is Q School at the Mothership! Shoestring will be teaching us the essentials of leading an F3 workout.  No, that doesn’t mean it will be an easy day. Come out at and hone your Q skills.

-SOS Service Project Sat 5/5 – We’re lending a hand to Handsy, helping SOS get their facilities ready for their summer campers. Read the preblast for all the details.

– Growruck coming to Memphis – see this weeks preblast for deets.